Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Tuesday 052212 — Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– 5 Rounds For Time: 10 Deadlifts (245/165) 40 Double...Read More
CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Friday 051812 — Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @50% 1RM Rest no more than 60 seconds between sets –Rest– AMRAP in 12 minutes: Run 200m 15 Double Unders 10 KB High...Read More
CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Monday 050712 — Click Here For Today’s Schedule Push Press Establish 1RM –Rest– “Annie” 50/40/30/20/10 Reps For Time: Double Unders Situps Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments For the...Read More
CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by FRIDAY! Click here for more info WOD for Wednesday 042512 — Click Here For Today’s Schedule Jerk 3-3-3-1-1-1 –Rest– For Time: 9 Hang Snatches (135/95) 50 Double Unders 7 Hang Snatches 50 Double Unders 5 Hang Snatches 50 Double Unders...Read More
CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by April 27th! Click here for more info WOD for Monday 042312 — Click Here For Today’s Schedule Back Squat 3-3-3-1-1-1- –Rest– AMRAP in 12 minutes: 5 Front Squats (135/95) 10 Knees To Elbows 15 Double Unders Post Workout Time to...Read More
CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by April 27th! Click here for more info WOD for Thursday 041912 — Click Here For Today’s Schedule Split Squats 2-2-2-2-2-2 –Rest– “Heavy Annie” For Time: 50 Double Unders 5 Clean & Jerks (85% 1RM) 40 Double Unders 4 Clean &...Read More
CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by April 27th! Click here for more info WOD for Sunday 041512 — Click Here For Today’s Schedule Plank Holds –Rest– For Time: Run 400m 50 Squats 40 Situps 30 Double Unders 20 Pushups 10 Overhead Walking Lunges (45/25) 20 Pushups...Read More
CFD is going to see the Durham Bulls on May 19th! Hope you can join us. Click here for more info WOD for Thursday 040512 — Click Here For Today’s Schedule 2 Clean Pulls + 2 Power Clean (1 set) 2 rounds of 3 sets (70% 1RM) 3 rounds of 2 sets (80% 1RM) –Rest–...Read More
Tomorrow we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details and register here. You can also donate whatever you wish on Saturday morning. WOD for Friday 033012 — Click Here For Today’s Schedule Power Clean 3-3-3-1-1-1 –Rest– AMRAP in 8 minutes: 10 Push Press (135/95)...Read More
This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details and register here WOD for Wednesday 032712 — Click Here For Today’s Schedule Push Press 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 10 Hang Power Cleans (135/95) 50 Double Unders Post Push Press...Read More
